Hey everyone!! I just wanted to let you all know that I finally decided to get involved with Beach Body and become a coach! I’ve been familiar with the company for quite some time through P90X and some of there other workout programs. Recently though, what really got my attention, was my brother lost a considerable amount of weight and started building muscle with P90X. He sent me a few samples of a meal replacement shake by them called Shakeology. I was so impressed with the product that I began to research further into the company and decided it was a nobrainer, I should become a Coach!
So check out my site! Browse around and I really encourage you to try the Shakeology or any of the other supplements. Also if you are looking to get in shape and you are motivated and driven on your own at home P90X or one of the other workout DVDs may be a great option for you!!!
www.beachbodycoach.com/sarahgfitness
www.myshakeologycom/sarahgfitness
FEEL FREE TO EMAIL ME WITH ANY OR YOUR QUESTIONS!!
Make it a great day!
SG

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This Monday was my Dr. apt. day. I go every 2 months for blood work to check my cancer marker levels, and then I meet with my hematologist. He is able to give me some of the blood test results while I am there. However there are 2 that are always pending, yet they are the most critical indicators of the level of cancer cell activity in my blood. I usually have to wait a few days to receive them. Tough days! Monday’s immediate test reults showed my total blood protein level was higher than the normal range. The Dr. told Bill and I (Bill’s my wonderful hubby), the high level in the total protein could indicate an elevation in the specific protein, but we wouldn’t know for sure until those results come back. Not the news we were hoping to hear. Needless to say, our hearts sank. We left the office very discouraged. No words were exchanged during the ride home. We were each entangled in our own mental battle against fear and anxiety. They can be fierce foes! It was almost noon by the time we got home. We had the rest of the day to get through and we were already defeated. Turning to the most tried and true weapon we had to fight with, we prayed…..for the ability to graciously accept the outcome and for direction for our next steps.
Well, as of this very minute we have not received my pending results, but we have received direction for my next step. It has come in the form of a DVD titled Cancer, Nutrition & Healing. In this 80 minute DVD, Jerry Brunetti, diagnosed with an aggressive form of Non-Hodgkin’s Lymphoma and given 6 months – 2 years to live, discusses his personal journey to wellness. As Bill and I watched Jerry’s story unfold, we were struck by two things. First, I am already incorporating the nutritional components he outlines, and second, there are several other options I was unaware of and have yet to add to my arsenal! We were so encouraged! Our hope is renewed and we are determined to continue my battle against cancer.
Thank you, God for your faithfulness to rescue us from our foes and direct our steps. And thank you, Jerry Brunetti for sharing your story.
Anyone interested in purchasing his DVD can go to Amazon.com or you can read it at agri-dynamics.com.

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Anyone struggling with digestive issues? Proper digestion is critical to good health. Makes sense knowing food fuels the body. The efficiency of our digestive system determines the mileage(quantity & quality) we get from the food we eat.
One superfood I incorporate daily is the nutrient dense beet. Not only does it aid digestion, but it acts as a liver cleanser and blood tonic. Beet Kvass, traditionally known for its medicinal qualities, is an easy to make tonic which supports and benefits the body’s digestive process. So, what do you need to make Beet Kvass? 2 large fresh beets(preferably organic), 1/4 cup of whey, 1 TBSP sea salt, filtered water, and a 2 qt. glass container. How to make? Peel & chop the beets. Place them in the 2 qt. glass container with the whey and sea salt. Add filtered water to fill the container. Stir well and cover securely. Keep at room temperature 2 days before transferring to the refrigerator. I make my own whey from 100% grass fed whole milk yogurt(super easy). Do not disturb the Kvass during the 2 days it is sitting as it needs to ferment. If fuzzy spores appear on the surface of the liquid…..no worries. Just skim them off before you refrigerate. Drink 1/2 cup upon rising and another before bed.
Cheers to good health!

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I’ve had the privilege of being married to the same fabulous man for the last 35 years as well as the privilege of raising three well-adjusted successful kids. I am also the beaming grandparent of four fantastic grand kids… A blessed woman indeed! My life has been full of wonderful experiences some exciting and some very challenging. The most recent life changing experience is being diagnosed with multiple myeloma in November 2011. Multiple myeloma is a blood cancer that compromises the integrity of the bones and vital organs. Truly my greatest challenge yet! I have made the decision to drastically alter my diet and lifestyle to manage the disease. I’ll be sharing my journey on Sarah’s blog site. I invite you to come along!

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I think often times us fitness enthusiasts and professionals want to motivate others and push them to reach there total potential. In doing that we sometimes forget to speak about resting and recovering.
I have learned from my own experience that I must listen to my body. Taking a day or two off or switching up your routine is crucial!! It will not set you back in your pursuit of your fitness goals. In fact it will help you! By letting your body recover you will be able to come back and work more efficiently and with better energy. When you over train you will plateau and your body will begin to use muscle for energy, storing fat and not allowing you to change your physique. As well as you run the risk of compromising your immune system.
So remember even though you’ve set yourself a goal listen to your body! Get your rest days..
#desire #dedication #discipline

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Here is a easy quick recipe for pancakes that I love!!

1/4 cup of Oat Bran (Arrowhead Mills at Whole Foods or any other oat bran you find)
2 Tbsp of SO Delicious Coconut Milk Yogurt Plain
1 whole egg, 2 whites (or you can do 2 whole eggs)
1 tsp of Cinnamon
Add blueberries or strawberries if you like

Mix dry ingredients, add wet ingredients, stir it up and put it on a skillet. Will make one med/large pancake or about 3 small.
I use organic butter and sugar free syrup. Yummy…

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I wanted to share this recipe with you guys because I recently baked it and it was such a big hit everyone was asking for the recipe. This recipe was created by Dr. Theresa Vernon who currently treats me for toxic medal build up. You can find this recipe along with some other great ones on her website www.tvernonlac.com
FYI This recipe really is great without the frosting as well! ENJOY!

Pumpkin Cake

1 1/2 cup almond flour
1/4 cup Pamelas wheat-free baking mix
1/4 cup flaxmeal
1 1/2 tsp. FiberFit, or 1/4 cup Splenda, granular, or Sweet Perfection, or equivalent
1/4 cup xylitol
1/4 cup erythritol
1/4 tsp. white stevia powder
1 tsp. baking powder
1/3 tsp. Celtic sea salt
2 1/2 tsp. cinnamon
1/4 tsp. cloves
1/2 tsp. nutmeg
1/4 tsp. ginger
4 oz. cream cheese, room temperature, or 3 tblsp. nut butter, mild flavor
4 tblsp. butter, melted, or 3 tblsp. clarified butter
3 eggs, large
1 tsp. vanilla extract
1 1/4 cup canned pumpkin

Frosting:
6 oz. cream cheese, room temperature
2 tblsp. Splenda, or Sweet Perfection
2 T. xylitol
1 tsp. vanilla extract

Cube the 6 oz. warm cream cheese into a mixing bowl. Add sweeteners and beat with electric mixer until smooth. Spread over cake with a spatula in swirled pattern. Or use Coconut Milk Glaze.

or: Coconut Milk Glaze
3 tblsp butter, melted
1/2 cup full fat coconut milk
1/2 tsp. rice or whey protein
2 tblsp. xylitol, or equivalent sweetener to taste

Cook over medium heat in small saucepan until thick, about 15 minutes. Serve as glaze over the cake.

Preheat oven to 350 F.

Butter a nine inch springform pan. Or you may use a 9 x 9 pan and serve without frosting. Mix almond flour, Pamelas bake mix, flaxmeal, sweeteners, baking powder, salt and spices in a large mixing bowl. Cube the warm cream cheese into another bowl. Beat with electric mixer until cubes are gone. Or put nut butter into a bowl. Add melted butter. Beat until smooth. Add eggs one at a time and beat on lowest speed just until egg is combined. Add vanilla. Pour egg mixture into dry ingredients and mix well. Add pumpkin and mix. Pour batter into greased springform pan and bake for 40 minutes. Cake will be firm and springy.

Remove cake from oven and cool for an hour. Loosen cake from pan with a butter knife and remove side piece of the springform pan. Refrigerate until completely cooled. Then apply frosting or glaze.

This is a great alternative to pumpkin pie.

12 servings:
Cal 277, Fat 21, Carbs 9.1, Fiber 3.8, Protein 6.6, Net Carbs 5.3

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Hey all…just wanted to welcome you all to my newly renovated site!! Its been a while since I’ve blogged and I do plan to get back into it. I have alot of great things coming to my site. Stay tuned and check back for updates! My online coaching page is in the works! Super excited about it. It will allow you to work with me as your trainer and with a nutritionist to bring your health and fitness to another level no matter where you live!! Thanks again for all your support!
Sarah Grace

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My last blog (which was too long ago, I know) was about sugar and what it does in your body. I wanted to give you all some healthy alternatives or low carb non diary foods that you can eat that won’t have that insulin spiking affect!
The brand SO DELICIOUS (at Whole Foods) has non dairy coconut milk yogurt and coffee creamer. Low in calories and plain has barely any sugar. SO DELICIOUS also makes coconut milk ice cream bars no sugar added. Pretty awesome!!
Almond Milk or coconut milk is also another great substitute for regular milk.
To curb that sweet craving or something to grab when your in a hurry Think Thin zero sugar snack bars! Yummy!
Also I wanted to share an excellent and EASY pancake recipe. NO FLOUR!!

1/4 of a cup of Organic Oat Bran (Arrowhead Mills Whole Foods)
3 egg whites
3Tbs of SO DElICIOUS coconut milk yogurt plain
1tsp of cinnamon
1/4 cup of blueberries or strawberries

Mix it all together and poor into a skillet. The above amounts make one large pancake that is enough for one person.
There you have it! Check back for more healthy alternatives soon!

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Recently I found through working with a Dr in LA and some testing, that my body was not tolerating sugar. After studying some different “diets” and changing some of the foods I am consuming, I feel so much better. I believe a lot of people could benefit from having a better understanding of what the body does with carbohydrates and how it utilizes them. I am going to continue to share some info for you guys regarding this topic but I wanted to start by explaining what happens when you consume carbohydrates.
When you consume carbohydrates (bread, pasta, potatoes, veggies, fruit, etc) your body turns it into Glucose. Glucose is a sugar and its the bodies number one source of energy. We say that because it is the most readily available source of energy and your body will utilize it first.
In the pancreas your body produces a hormone called insulin. When you eat carbohydrates the body releases insulin into the system to take that carbohydrate that has turned into Glucose and transport it into the cells of the body to be utilized. Otherwise it would be hanging around in the bloodstream which would give you high blood sugar. When you eat something like a candy bar or cookies which has a large amount of sugar that is rapidly delivered into the body, your body wants to clear the sugar out of the blood stream so it creates an abundance of insulin to take that sugar into the cells and store it there for later use. Unfortunately the form in which the excess blood sugar is stored is BODY FAT!! Hence sugar “carbohydrates” are fat promoting. So the sugar can be stored as body fat but what can also take place is that spike in your blood glucose level when you consumed that carbohydrate can cause a quick energy burst and then a crash. When you consume a high carbohydrate diet or more importantly a diet made of fast digesting or simple sugar carbs your body sometimes releases too much insulin into the system to remove the glucose and then you have a drop in blood sugar too low, which leads to the energy slump and this stimulates cravings for more carbohydrates! It becomes and endless cycle!!
I encourage you to watch your carb consumption (specially from simple carbs) and put them around the time of your workouts when your body needs them to replace what you lose during exercise so that they are not stored as fat!! Stay tuned I will be writing more on this topic!

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